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Happiness is...when energy balls meet dessert! Our new favorite obsession are these delicious little "treats" that are basically too healthy to even be called a treat? But since when did we only assign the word "treat" to something naughty??? I dare you to guess the secret ingredient...can you guess? Well first let me say that all you need is a food processor and about 20 minutes (including rolling) to make these little beauties. I've owned my food processor for more than 20 years and I use it at least several times a week. It's been a great investment! I use it for cookies, brownies, energy bites, crusts, hummus, dips, thick sauces, and more. You may have all the ingredients in your pantry ready to go. All you need is... Organic rolled oats (or oat flour) peanut butter (or cashew butter) maple syrup date vanilla cacao peptides (or protein powder) salt cinnamon mini chocolate chips (or regular)...AND the "secret" ingredient...Black Beans!!! Black Beans are one of my favorite legumes. High in antioxidants, vitamins, protein and fiber, they are a great source of resistant starch. A prebiotic food rich in indigestible carbohydrates, they pass through the small intestine and helps feed beneficial microbes in the large intestine. Just 1/2 cup contains 7 grams of protein, 9 grams of fiber, and no fat. Use these black beauties to bring your microbiome back in to balance. Oats are a go-to base for balls and bars. They act as a binder while offering a healthy dose of soluble fiber. They are naturally gluten-free but often processed in facilities that expose them to gluten. We recommend using organic oats because non-organic oats (including Quaker brand) have been found to contain some of the highest sources of glyphosate (the pesticide used in Round Up and other fertilizers known to cause cancer and other health problems). For a complete list, check http://irt-glyphosatepage.flywheelsites.com and ewg.org. Cashew butter is rich in healthy fat and protein and has a delicious sweetness. It is more expensive than almond and peanut butters so feel free to swap it out if you want to save some money. No guilty pleasure...just a satisfying, gut-friendly treat! Raw Chocolate Brownie Bites Makes one dozen Equipment needed: food processor (I use this one) Ingredients: 1/3 cup organic rolled oats 2 cups cooked black beans (or 1- 14.5 ounce can) ¼ cup cashew butter (or sub almond or peanut) 2 TB maple syrup 1 Medjool date, pitted and soaked if hard 1 tsp vanilla extract 2 TB raw cacao powder 1 TB protein powder of choice (I like this vegan one or this clean non-vegan one) ½ tsp Himalayan salt ½ tsp cinnamon (preferably Ceylon) ¼ cup Lily’s sugar free or Enjoy Life Mini-chips Directions: 1) Add oats to the food processor and process until the oats become fine in texture. Be careful not to over-process. 2) Add the black beans, cashew butter, maple syrup, date, vanilla, cacao powder, protein powder (or one more TB cacao), salt and cinnamon and process until combined. The mixture should form a large ball. 3) Add the chocolate chips and pulse once or twice (pulse less if using mini chips). 4) Use a small ice cream scooper to form balls with clean hands. You may need to take a break once or twice to wash off hands. 5) If desired, roll the bites in optional coating: walnut “dust,” that’s the stuff you find at the bottom of your walnut package (shown above), raw cacao powder mixed with more cinnamon, melted chocolate with a touch of coconut oil (below), white sesame seeds 6) Store in fridge for up to one week. DID YOU MAKE THIS RECIPE? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #rawcacaobites #browniebites #healthytreats #breakfast #recoverysnack

Fried rice makes an easy weeknight meal. Popular versions include chicken, egg, white rice and some vegetables. In this version, we omitted the meat (you could easily swap in some chopped mushrooms for that), swapped out the egg for organic tofu, and the white rice for a more nutritious (and delicious!) black rice-cauliflower rice mixture. We've thrown in some fresh carrots, peas, radish, corn that we had on hand. You can play with ingredients, and even try your own version of different vegetable combinations. Simple, delicious, and loaded with nutrition. This dish comes together in minutes if using stuff from the fridge - pre-cooked black rice, pre-riced cauliflower. You can grate the carrots and radishes ahead of time, and even crumble your tofu so it's ready to go! This recipe uses only 10 simple ingredients, including: "riced" cauliflower (I used an orange variety) black (aka Forbidden) rice fresh corn (can be frozen) frozen peas (can use fresh snow peas) organic firm tofu carrots daikon radish ginger garlic green onion Cauliflower is one of our favorite "superfoods" because it offers a host of nutritious benefits and is incredibly versatile (have you tried our cauliflower wings yet?). Cauliflower lasts quite a while, up to 10 days, in the fridge (well, maybe not as long as cabbage) so you can keep it on hand for an easy meal in a pinch. If you know you're going to use it as "rice," it's best to make the rice soon after purchase and store it in an air-tight container in the freezer for when you're ready to use it. Appreciated for being a cancer-protector, cauliflower is rich in phytochemicals including beta-carotene, lutein, and zeaxanthin that are believed to inhibit tumor growth, improve insulin sensitivity and stimulate insulin production among many other good things. Black rice (aka Forbidden rice because it was reserved for Chinese royalty) has a high nutritional content, is gluten free, and has a nutty, delicious flavor! Loaded with anitoxidants, including anthocyanins (responsible for it's dark color), phytonutrients, and FIBER, black rice is associated with numerous health benefits, including reducing free radical damage, improved brain function, reducing inflammation and more. The antioxidant content may also protect again cancer and heart disease. And black rice has the highest protein content of any rice, with about 4 grams of protein in just 1/4 cup! Note: some varieties are glutinous (sticky) and used in Southeast Asian desserts. To make cauliflower rice, simply use a large box grater, hold the cauliflower head facing the grater with core in your hand, and carefully grate it using the smaller (not the smallest) holes. You should end up with a bowl full of something looking similar to "rice," although you will likely have some larger pieces fall through. You can use the larger pieces, chop them or enjoy them as a snack :) To remove the kernels from the corn, simply lay the cob down on a large cutting board, and carefully using a sharp chef's knife, cut the kernels lengthwise off the cob. Rotate the cob and repeat until all the kernels have been removed. Using the back side of the knife, slide it down the cob lengthwise to remove the yummy "juice" of the corn. This will give added sweetness to your corn. Cauliflower Fried Rice Serves 4 as a side, 2 as a main course Ingredients: 1 TB coconut oil or 2 TB broth of choice 4 green onions, trimmed and chopped 1 TB freshly grated garlic 1 TB freshly grated ginger 4 oz organic firm tofu, or sub one egg (preferably from a pastured, organic fed chicken) 1 tsp turmeric powder 2 cups cauliflower rice (orange or white variety work best, iI used orange here) 1 cup grated carrot 1/2 cup daikon radish, grated 2 cups cooked black rice (best if day-old) 1 ear corn, kernels removed (or sub 1/2 cup frozen and thawed) 1 cup frozen peas, thawed 2 TB tamari, or sub coconut aminos 1 TB rice vinegar, or sub apple cider vinegar Salt & freshly ground pepper as needed to taste Cilantro/sprouts/toasted cashews for garnish Lime wedges for serving Directions: 1) Soak black rice for 1 hour. Drain, rinse and cook according to package directions. This is best done one day ahead. 2) Drain and press water from the tofu. Using a towel or unbleached paper towels, wrap tofu and put on a plate with a heavy pan on top. Allow the towel to absorb liquid for 15 minutes. When ready, use clean hands to crumble tofu into a bowl. 3) While the tofu is drying, prepare the other ingredients - grate cauliflower, carrot, chop green onions, grate ginger and garlic. 4) Heat a large skillet or frying pan and add broth or oil. Add green onions, garlic and ginger and saute for 1-2 minutes, until fragrant and starting to soften, being careful not to burn the garlic. Add the tofu and sprinkle with turmeric (if you are using an egg, you can add it now and omit the turmeric). Cook until the spice is incorporated and tofu begins to soften. 5) Add cauliflower rice and carrots and continue to saute for about 1-2 minutes, until they begin to soften, adding more broth or water if needed. Add rice, peas, tamari and vinegar, and continue to cook, stirring regularly, for about 1 more minute, until the sauce is incorporated and the mixture is heated through. Taste and add salt and pepper if needed. Add desired garnishes and serve. * to make cauliflower rice, simply grate on a large box grater over a shallow bowl. You can also grate the core and soft parts of the stem! DID YOU MAKE THIS RECIPE? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #blackfriedrice #cauliflowerfriedrice #veganrecipes #guthealthy #hearthealthy

Health in a bowl...this incredible salad came to life with leftovers from my Asian-inspired cooking class. What an unexpected TREAT! I found the most amazing sprout seller at last weekend's farmer's market. He sold me a huge well-packed bag (that is still fresh after 5 days!) for only $5! If you consider all the nutritional benefits, that's a steal! He may be my new best friend...:) Here is what's left after I already made various dishes incorporating these beauties... Sprouts have been all the rage lately and while I've enjoyed growing my #hamamagreens seed quilts, I enjoy taking a break and trying different varieties. In short, they are young green plants germinated from the seeds of almost anything you can grow, such as nuts, seeds, legumes, grains, and grasses. Some of the most common sprout varieties are broccoli, alfalfa, mung bean, radish, kale, pea, sunflower, and radish. Sprouts offer incredible health benefits, including enzymes that aid digestion and nutrient absorption. Many people suffering poor digestion, in fact, can trace it back to a lack of digestive enzymes. Eating sprouts and other raw foods can help support this process. For this reason, sprouts are considered a detoxifying food. From a nutritional standpoint, sprouts are superstars. Highly concentrated in antioxidants, they protect against free radicals that degrade cells and accelerate aging. Not only that, they are packed with vitamins, minerals, protein, and fiber! The sprouting process also pre-digests the seed, making their nutrients more bioavailable and easy for the body to utilize. Concerned about lectins? Lectins, aka anti-nutrients - are proteins that protect plants from their own invaders. Some evidence suggests that lectins can make plants difficult to digest, potentially leading to inflammation and leaky gut. Soaking and sprouting grains and legumes (with the exception of kidney beans, which require cooking) decreases the lectin content, makes them more digestible and their nutrients more bioavailable. If you're curious to read even more on these nutritional gems, pick up a copy of Doug Evans' The Sprout Book. It's an excellent read and he will even teach you how easy it is to grow your own sprouts (spoiler alert, it's really affordable!). Go ahead and "tap into the power of the planet's most nutritious food." - D Evans Sprouts Salad with Orange-Miso Dressing Ingredients: Dressing Ingredients 1 TB hemp seeds 1 TB apple cider vinegar ¼ cup freshly squeezed orange juice 1 TB chickpea miso (or sub mellow white miso) 1 tsp tahini 1 tsp fresh lemon juice Salad Ingredients 2 cups gem lettuces, torn into bite-size pieces 1 head bok choy, trimmed and chopped 1 generous cup sprouts of choice (I used sunflower, X and mung bean) ½ cup grated carrots ½ cup grated daikon radish ¼ cup mung bean sprouts ¼ cup sunflower seeds 4 green onions, trimmed and white and light green portions chopped Directions: 1) Mix dressing ingredients in a blender until smooth. 2) Add salad ingredients to a large bowl. 3) Toss with dressing. Enjoy! DID YOU MAKE THESE RECIPES? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #sproutsalad #sunflowersprouts #rawfoods #enzymes #phytochemicals

Need a Date...Shake? This recipe came to life when one of my favorite local eateries @roam_burgers added a Banana Walnut Chocolate Chip Milkshake to their menu. I wanted one so badly. It was literally the first thing that came to mind after my 5-mile walk but I knew the after effect would be a potential tummy ache and subsequent sugar crash, losing all the benefits of my hard-earned miles. Instead, I got to work on this dairy-free, refined sugar-free version that will knock your socks off and lead your cravings in a happy, guilt-free direction. With just a short list of whole food ingredients, including: sweet walnut milk coconut milk banana Medjool dates cacao nibs vanilla extract Ceylon cinnamon And the nutritional benefits include a healthy dose of: vitamins & minerals phytonutrients antioxidants anti-inflammatory healthy fat complex carbohydrates plant-based protein ...and fiber!!! All that in a delicious drink. And it's so simple... Banana Walnut Chocolate Chip Date Shake Serves 2 Ingredients: 12 sweet walnut milk ice cubes* 1 cup coconut milk (for thicker consistency use full fat, for low-fat use light) 6 Medjool dates, pitted and soaked if not moist 1 banana 1 tsp pure vanilla extract 1 tsp Ceylon cinnamon (can use more if desired) dash sea salt 2 TB raw cacao nibs (some reserved for garnish) Directions: 1) starting with ice cubes, add all ingredients except cacao nibs to a high-speed blender and blend until combined. Taste and adjust flavors as desired. 2) Add cacao nibs (reserve some for garnish) and pulse until they are broken up but still "chips." 3) Pour into glasses, top with extra cacao nibs, and enjoy! *if you don't have sweet walnut milk prepared in advance, simply soak 1/2 cup walnuts in hot water for about 20 minutes and add to blender along with 12 ice cubes. You may need to add more dates and vanilla for extra sweetness. DID YOU MAKE THESE RECIPES? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #ditchdairy #dateshake #bananawalnutchocolatechipshake #dairyfree #sugarfree

The thing about any game day is that you don't have to be a sports fan. Considering it's been a long time that we've been able to go to any large scale events, I feel like just watching one on television will be such a treat. For me personally, I am looking forward to hearing Amanda Gorman again, some music...and enjoying the food! Not that I feel like diving into a bowl of KFC or anything...that would make me feel gross. On the contrary, we'll be diving into these delicious nutritious Pulled Mushroom Burgers with a Vegan Kale Caesar and some Cauliflower Buffalo Wings (below). Wow, what a spread! Everything is animal-free, dairy-free, refined sugar-free, and can easily be made gluten-free as well if you swap the bun. Mushrooms are a well-recognized superfood...earth friendly, gut-healing, immune-boosting, the list goes on. For this recipe, you can use almost any variety of mushroom but I prefer using either Lion's Mane (on top) or King Trumpet (middle), with Portabello (not pictured) and Maitake (bottom) a distant third/fourth (mostly because they don't really "pull,' but need to be chopped, which can make the result a little messier). I have also used a combination of Lion's Mane and Trumpets, which works well when you don't have enough of one or the other. After shredding and before roasting.... And after roasting (yes, they shrink down)... You can make the mushroom filling ahead of time and then simply reheat by adding 1/4 cup of BBQ sauce when your ready to serve. Don't forget to heat the bun! The slaw and ranch sauce can also be made ahead of time. Leaving you with just roasting the cauliflower bites and reheating the mushrooms the day of. It's really that simple. So what do you say, are you GAME??? Pulled Mushroom Burgers with Easy Slaw Serves 2-3 Pulled Mushrooms Ingredients: 8 oz Trumpet Mushrooms (aka King Oyster) and/or Lion's Mane mushrooms ½ cup yellow onion, chopped, optional 2 TB avocado oil 1 tsp smoked paprika ¼ tsp salt ¼ tsp cayenne (use less for less heat) ½ tsp garlic powder 1-2 drops liquid smoke, optional for extra flavor ¼ cup easy homemade BBQ sauce Directions: 1. Preheat oven to 350 degrees F. Line two baking sheets with parchment paper. Using clean fingers or a pair of forks, pull apart and shred the mushrooms. Place in a large bowl with the chopped onions, if using. In a small bowl, mix together the oil, paprika, salt, cayenne, garlic and liquid smoke* (if using). Pour the sauce over the shredded mushrooms and onions and mix until completely coated. Spread the mushroom mixture on a parchment-lined baking sheet and bake for 15-20 minutes or until just starting to brown on the edges. While still warm, toss back in the bowl along with 1/4 cup Easy BBQ sauce (or more if needed) and toss to coat. To make ahead: save BBQ sauce and heat and add just before serving. Serve on a toasted bun topped with Quick Slaw and more Easy BBQ Sauce Easy BBQ Sauce Ingredients: 1 cup diced tomatoes (preferably organic) 3-4 Medjool dates, seeded and soaked for 5-10 min 1 TB tamari (or coconut aminos) 1 TB apple cider vinegar 2 tsp smoked paprika ½ tsp chili powder ¼ tsp cumin ¼ tsp garlic powder pinch of cayenne sea salt and freshly ground pepper to taste 1 drop liquid smoke, optional for extra flavor Directions: Add all ingredients to a medium saucepan. Bring to a simmer and cook for about 10 minutes. Remove from heat and allow to cool. When cool enough, add to a blender and blend until smooth. Store in fridge for put o 5 days to in freezer for 3 months. Quick Slaw Salad Ingredients: 2 cups shredded green cabbage (or sub Napa cabbage) ½ cup grated carrots ¼ cup fresh cilantro, roughly chopped Dressing: 1 TB olive oil 2 TB apple cider vinegar (or sub lemon juice) 1 clove garlic, minced ¼ tsp salt Directions: Combine all salad ingredients in a bowl and toss with dressing. Serve on top of pulled “pork.” Note: Most mushrooms contain cell walls made from chitin, which is hard to digest. Cooking them will help to break down this barrier and aid nutrient absorption. Cauliflower "Wings" with Vegan Ranch Dressing Serves 4 as a side dish, 2 as an entree Ingredients: 1 large head cauliflower, cut into florets (about 6 cups)* ½ cup water ¼ cup cashew butter (or sub almond butter) ¼ cup nutritional yeast 1 tsp turmeric 1 tsp garlic powder ½ tsp cayenne (use more or less depending on your heat preference) sea salt and freshly ground pepper to taste Directions: Preheat your oven to 375 degrees. Prepare a baking sheet lined with parchment paper. Cut the cauliflower and set aside. Combine all remaining ingredients in a bowl and mix well. Pour the mixture over cauliflower and toss well to coat. Bake for 25-30 minutes, or until brown. Remove from oven and sprinkle with salt and pepper. Serve with vegan ranch (and/or your favorite hot sauce!), celery sticks, radishes, etc. Go ahead and get creative! This dish is best served immediately but if you have leftovers, store them in the fridge and reheat in the oven. This dish also makes a nice snack or in a bowl for an easy meal. *use leftover cauliflower stem/pieces to make cauliflower rice. Simply grate on the large holes of a box grater and store in the fridge or freezer for later use. When ready to use, saute in a little water or broth, salt & pepper, until just tender, about 2-3 minutes. Vegan Ranch Dressing makes about 3/4 cups Ingredients: ½ cup cashews, soaked in very warm water for 20 minutes ¼ - ½ cups filtered water ¼ cup cucumber, peeled and diced 2 TB fresh lemon juice ½ tsp apple cider vinegar 1 tsp nutritional yeast ¼ tsp dried parsley ¼ tsp dried dill ½ tsp fresh chive, chopped (some reserved for garnish) ½ tsp garlic powder sea salt and freshly ground pepper to taste Directions: Rinse cashews and add to a small food processor (I use Cuisinart) or high-speed blender (I use Vitamix) along with all remaining ingredients. Starting with 1/4 cup water, blend until completely smooth, adding more water as you go to achieve a creamy but not watery consistency. Taste and adjust seasoning as needed. Store any leftovers in fridge for up to 5 days. DID YOU MAKE THESE RECIPES? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #healthygamedayeats #mushroomburgers #Cauliflowerwings #veganranchdip

Who feels long overdue for a treat? I've been craving chocolate this week and this gorgeous little "pot" is just the answer. Typical pots de creme recipes call for dairy, sugar and eggs but this one has none of that and tastes Oh So Delicious without giving you feel that post-sugar yuck. Cacao (cacao Theobroma) is native to South America but grown in equatorial regions around the world (including Hawaii). Cacao has been appreciated for centuries and was even traded as currency among the Aztecs. The Mayans would use cacao for ceremonies and celebrations. Raw cacao powder is not to be confused with cocoa powder, which is processed with alkalai (sometimes called "dutch processed") and considered nutritionally inferior to cacao powder. Cacao beans come from the pulp of the fruit and are one of nature’s most potent antioxidant foods. Once harvested, the beans are fermented for about a week and then the thin shells of the bean are removed, leaving just the cacao "nibs." These nibs are then ground into a fine powder to make cacao powder which contains literally hundreds of chemicals, including: Phenylethylamine (PEA), the “love” chemical, Ananamide, the “bliss” chemical, Tryptophan, an essential amino acid, Seratonin, a natural anti-depressant, Endorphins, a natural pain reliever that can also be produced with exercise, Theobromine, a relative of caffeine, Fiber, Omega-6 essential fatty acids, as well as other compounds including: Magnesium, Copper, Sulfur, Iron, Chromium, Manganese, Zinc, Potassium, and Vitamin C, ...just to name a few. Research has shown that cacao helps neutralize free radicals, can reduce effects of aging, improve cardiovascular health and circulation, lower blood pressure, balance brain chemistry, relieve symptoms of PMS, and promotes a sense of happiness and well-being. Oh yeah, and it's delicious! Note: Because of it’s theobromine content, it’s generally recommended to keep consumption of this magical ingredient to 1 TB per day. With just over a handful of ingredients, this recipe comes together quickly, under 30 minutes (including refrigeration time!). All that and it's dairy-free, gluten-free, refined-sugar free, vegan. So go ahead...treat yourself!!! Spiced Pots de Chocolate Serves 4 Prep time: 30 minutes (including "chill" time) Ingredients: ½ cup raw cashews ¼ cup almond milk ¼ cup coconut oil (preferably refined), melted 4 TB cacao powder 4 TB maple syrup (can also use 2 TB maple syrup + 2 Medjool or Honey Dates, soaked) ½ tsp vanilla extract ½ tsp cinnamon (I prefer Ceylon) 1/8 tsp sea salt 1/8 tsp star anise, optional Pinch nutmeg Directions: 1) Soak cashews in hot (not boiling) water for 15-30 minutes (longer will yield a creamier consistency). You can also soak them in filtered water in the fridge overnight. 2) While the cashews are soaking, gather the rest of your ingredients and put them in a food processor (I used a smaller one for this). Add almond milk, melted coconut oil, maple syrup, vanilla extract, cinnamon, salt, star anise and nutmeg. Pro tip: for optimum flavor, grind a while cinnamon stick and star anise (separately) in a spice grinder (I use an old coffee grinder that is strictly used for spices). If you don ‘t have them, spices are optional. This also tastes great without them! 3) Rinse the cashews and add to the food processor. Cover and process until well blended. You will likely need to scrape down the sides once or twice and taste to adjust flavorings if needed. 4) Transfer to glass serving containers (you’ll need something pretty small like a recycled glass yogurt container) Refrigerate for 10-15 minutes.* 5) When ready to enjoy, add optional topping of choice…I used coconut cream here (simply whipped coconut cream from a can) with walnut “dust,” grated chocolate and a single star anise. *they will firm up more the longer they spend in the fridge...so I recommend this amount of time for a creamy but firm consistency DID YOU MAKE THIS RECIPE? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #cacao #veganpotsdecreme #healthydesserts #treatyourselfright www.feedingyourgoals.com

Not your average split pea soup, this version is bright and cheery and so satisfying. A long-time fan of split pea soup, versions with bacon felt distracting from the pea flavor. While I love the sweetness of a green split pea soup, yellow split peas are earthly, delicious and grounding. They shine beautifully with the addition of a touch of spice called Vadouvan (can easily sub with some yellow curry) and a splash of fresh lemon juice to finish. Sunshine in a bowl. Yellow split peas are rich in plant-based protein, fiber, vitamins and minerals including folate, iron and potassium. One cup provides 16 (!) grams of protein even more than 16(!!) grams of fiber! OMG that's a lot! And if that's not enough, the main ingredient of this recipe cost a total of $1.75! The Standard American Diet (SAD) is sorely lacking in fiber, which is critical to improving gut health, reducing inflammation, managing weight, and helping to prevent chronic disease. This is a great dish if you are looking to up your fiber consumption. If you are a keto fan, this dish is high in (plant-based) carbohydrates but when combined with fiber, will not spike blood sugar. I prefer to focus on nutrition rather than calories (1/2 cup of cooked split peas contains only 115 calories) but this dish is notably low in calories especially when related to the high nutrient content. Words that come to mind: fiber-filled nutritious comforting affordable Ingredients you'll need on hand for the soup: onion celery garlic broth yellow split peas frozen corn vadouvan spice (or yellow curry) turmeric onion granules sea salt & pepper lemon Ingredients you'll need on hand for the topping: cremini mushrooms avocado oil balsamic vinegar thyme garlic powder sea salt & pepper Full disclosure: this recipe does require a bit of planning since you will need to soak your peas in plenty of water (they will expand!) overnight or for at least 8 hours. Since it takes a bit of prep, and a longer cook time, I recommend making a big batch so you can freeze some for later (soups freeze beautifully!). It works beautifully in an Instapot since it takes a long cook time and doesn't need any fuss once the vegetables are softened. If you don't want the leftovers, feel free to make a half a recipe. You may still have leftovers! Yellow Split Pea Soup with Balsamic-Glazed Mushrooms Serves 8 Ingredients: Vegetable broth or avocado oil 1 cup yellow onion, diced 1 cup celery, diced 1 TB fresh garlic, minced 8 cups vegetable broth (I like this one) 4 cups filtered or spring water 2 cups organic yellow split peas, soaked overnight 1 cup fresh or frozen corn kernels 1 tsp Vadouvan (I love this brand), or sub yellow curry powder 1/2 tsp turmeric 1 tsp onion granules 1 tsp sea salt & 1/2 tsp freshly ground white pepper Juice of half a lemon 8 oz. cremini mushrooms, wiped clean and sliced 1 TB avocado oil 1 tsp balsamic vinegar ½ tsp dried thyme (can sub 1 tsp fresh) ¼ tsp garlic powder Sprinkle of sea salt and pepper Sprouts, coconut cream, hemp seeds optional for garnish Directions: Preheat oven to 400 Fahrenheit. Line a baking sheet with parchment paper. Heat a large soup pot (7 qt min). Once hot, add broth or oil and coat the pan. Add onion and celery and cook until translucent, about 4-5 minutes. Add garlic and cook another 30 seconds, stirring regularly to prevent burning. Rinse split peas and add to pot along with broth, water, corn, Vadouvan (or sub with yellow curry), onion granules, turmeric, sea salt and pepper. Bring to a boil, lower heat, cover and simmer about 2 hours (cook time will vary according to soak time) until peas are cooked and tender.* While the soup cooks, roast the mushrooms. In a medium bowl, whisk together the balsamic vinegar, oil, vinegar, thyme, garlic, salt and pepper. Add the sliced mushrooms and toss to coat. Spread on the baking sheet, making sure to leave space in between mushrooms. Roast in preheated oven for 15 min(?). Remove from oven and set aside until soup is done. When soup is done and peas are tender, taste and adjust seasonings if necessary. Remove from heat and allow to cool slightly, or just enough to be cool enough to blend. At this point, you can either use an immersion blender to blend to a desired consistency, or put half of the soup (or more if you like a creamier consistency) in a blender and add back to the soup pot. Finish with a squeeze of half a lemon. To serve, pour in a bowl and top with mushrooms and sprouts or hemp seeds. *Note: you can also use a slow cooker with this dish. Just put all ingredients (excluding the fresh lemon and mushroom ingredients) in an Instapot and cook on LOW setting for 6 hours (may need longer). Roast mushrooms while soup is cooking. When soup is done, cool slightly and put half the soup in a blender. Return to pot along with remaining soup and heat if necessary. Finish with a splash of lemon and serve topped with roasted mushrooms and optional garnishes. Now sit back, take comfort, sunnier days are ahead.... DID YOU MAKE THIS RECIPE? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #YellowSplitPeaSoup #VeganSoup #feedyourgut #fibergoals #plantbasedprotein

Holidays this year are much more intimate and I hear many clients saying they feel heavy not only with the mental stress of a pandemic but also the physical weight of too much time in the kitchen eating. I find this salad fills festive desires while being satisfying and light. Oh yeah, and it packs a punch of nutrition... Pomegranates are so pretty and scream "holiday" to me. They are loaded with antioxidants (including polyphenols) and vitamins including A, C and E as well as folic acid. Pomegranates have also been credited with reducing hypertension, lowering bad (LDL) cholesterol, improving skin, and even fighting cancer. Pistachios are one of my favorite nuts. Another great source of antioxidants, they are an excellent source of vitamin B6 and potassium, and also one of the best plant sources of melatonin, beneficial for restoring a healthy sleep cycle. Not only that, just 1/2 ounce (about 25 nuts) contains about 3 grams of plant-based protein. They are appreciated for specific amino acids, including lutein, which is believed to be beneficial for eye health. They also contain a decent amount of fiber and have been shown in studies to improve gut bacteria. All this and they are so pretty and tasty too! Butternut Squash is a beautifully rich orange-flesh squash with a long shelf life (comes in handy during a pandemic). It's loaded with immune-boosting beta-carotene, vitamin C, magnesium, and has even more potassium than the beloved banana. Also high in fiber and healthy carbohydrate, I love the sweet caramelized flavor it provides when roasted. Oh, and then, there is the kale... :) "Make it easier" prep tips: - Batch cook the squash and use any leftovers for your healthy bowls during the week. - To remove the seeds of a pomegranate, simply wash, cut in half, hold inside facing down into a deep bowl and smack with the back of a heavy spoon. Once they stop coming out, start pulling apart the membranes to remove the rest of the seeds. - Buy pre-shelled pistachios. - To strip the leaves off the kales stems, simply hole the stem with the leaves facing down and use the other hand to slide down the stem and pull of the leave in one singular motion. It's really that easy! Holiday Kale Salad Serves 6-8 as a side Ingredients: 2 TB avocado oil 3 TB extra virgin olive oil 2 TB flax oil (or sub with more olive oil) 3 TB aged balsamic vinegar 2 tsp shallot, minced 1 tsp Dijon mustard 1 TB Herbs de Provence (or sub with dried thyme, sage, rosemary combo) Sea salt and freshly ground pepper 1 large bunch curly kale, leaves stripped off stems, roughly chopped 2 cups butternut squash, cut into ½ inch cubes (about 1 small squash)* 1 cup pomegranate seeds (about ½ large pomegranate)* ½ cup shelled pistachios (also nice with lightly toasted sliced almonds) *can prep ahead (see note below) Directions: 1) Preheat oven to 400 degrees Fahrenheit. Line two baking sheets with parchment paper (preferably unbleached). In a large bowl, toss the squash cubes with 2 TB avocado oil until coated. Add Herbs de Provence (or alternative spices) and toss again. Spread cubes on the baking sheets and make sure there is plenty of room in between pieces. When oven is warm, place in oven and roast for 20-30 minutes, until golden on edges and soft when pierced with a fork. Remove from oven and allow to cool. 2) While squash is roasting, make the dressing. In a small bowl or a glass jar (with a lid) whisk 3 TB olive oil, 2 TB flax oil, 3 TB vinegar, 2 tsp minced shallot, 1 tsp Dijon mustard in a bowl or put the lid on the jar and shake vigorously. 3) To remove the pomegranate seeds from the fruit, simply cut in half, hold face down into a large bowl (can use your salad bowl if it’s deep enough). Slap the back of the pomegranate with a heavy wooden spoon and allow the seeds to fall into the bowl. Tear apart membranes to release more seeds. 4) Heat a small frying pan and add the almonds. Toast while tossing occasionally and allow to turn golden. Remove from heat and allow to cool. 5) Strip the kale leaves from the stems, wash, dry and tear into bite-size pieces. In a large salad bowl, sprinkle salt & pepper onto leaves and with clean hands, massage the leaves until the fiber starts to break down and they become softer. 6) Add squash, almonds, and pomegranate seeds and toss lightly. Shake dressing again and pour over salad. Toss well and serve. You may want to reserve some of the squash, almonds and seeds to top the salad for a beautiful effect. Time management tip: the squash, the pomegranate seeds, and the toasted almonds can all be prepped ahead of time. DID YOU MAKE THIS RECIPE? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #Holidays #HolidayKaleSalad #Pomegranateseeds #Kale #Antioxidants

(dairy-free, refined sugar-free, vegan) Golden Milk is a drink common in India comprised of a spice blend (mainly turmeric, ginger and cinnamon) that is added to warm milk. Largely because of this unique spice content, it is appreciated for its many potential health benefits. Most store-bought ice creams include ingredients that are known to compromise health, such as industrial dairy and refined sugar. This recipe is my take on a golden milk ice cream I enjoyed over the summer at a restaurant called El Dorado Kitchen. Highlighted with anti-inflammatory spices, this version is delicious and loaded with nutrients. This would be delicious on top of your holiday apple pie, topped with salted date caramel (recipe below), or with your favorite granola for breakfast (I go nuts over this one)! Turmeric has protective effects on the gut lining and liver. In part because of its curcumin content, turmeric is appreciated for its anti-inflammatory properties. While also used as a digestive bitter, it helps to “soothe” and “move” digestion, with fat absorption and bowel movements. It is also used as a remedy for skin diseases and joint pain. In a 2009 study, turmeric was found as effective as ibuprofen for knee pain. Absorption (and therefore efficacy) increases significantly when paired with black pepper. Ginger is helpful in aiding digestion, soothing stomach upset, and is also rich in immune-boosting antimicrobial properties and antioxidants. Considered anti-inflammatory, if used in moderation it helps to soothe the GI tract and may also reduce joint pain and muscle soreness. Studies have also shown it can lower blood sugar when consumed regularly. Cinnamon is helpful for promoting good bacteria growth while discouraging potentially bad strains, thereby helping to restore the gut lining. It can also act as an antihistamine and has been used for as an herbal flu remedy. Like ginger, it is also believed to help balance blood sugar. Maca powder comes from a cruciferous root vegetable. Considered a Peruvian superfood, it’s a natural adaptogen that helps modulate stress and lower cortisol when needed. It’s also believed to help boost mood, balance hormones, and improve memory. If that’s not enough, you may even notice a boost in libido as well. Golden Milk Ice Cream Makes about one quart (dairy-free, refined-sugar free, vegan) Equipment needed: ice cream maker, high speed blender, ice cream scooper is optional. Ingredients: 1 13.5 oz. can coconut milk (use “light” for lower fat version) 1 cup cashews or cashew pieces, soaked 4-6 hours 2 TB Golden Milk powder* ¼ cup maple syrup (can sub with date syrup) 2 tsp coconut oil 1/2 tsp apple cider vinegar ¼ tsp salt ½ tsp arrowroot (or xantham gum) 1 tsp cocoa butter, optional for extra rich flavor Directions: 1) Drain and rinse cashews. Combine all ingredients in a blender and mix until smooth. Taste and adjust flavor if needed. 2) Put mixture into a well frozen ice cream maker tub (should be in freezer for at least 8 hours) and turn machine on. Watch and turn off when desired consistency is reached. If you don’t have an ice cream maker, you can simply put in freezer to set but the consistency will not be as smooth. Store in freezer for at least one hour before serving and use within 3 days. *I use a Whole Foods premade mix or homemade as follows: Golden Milk Powder: 2 TB turmeric 1 tsp ground ginger 1 tsp cinnamon (preferably Ceylon) ¼ tsp black pepper 1 tsp maca powder, optional ½ tsp cardamom powder, optional Mix together and store in an air-tight container. Salted Date Caramel Sauce Dates are a great way to add sweetness without using refined sugar. Packed full of fiber, vitamins and minerals, including sulfur and iron. Their high fiber content helps prevent potential spikes in blood sugar. Ingredients: 10 Medjool Dates, seeded and soaked in hot water for 20 minutes 1 tsp sea salt 3 cup hot water ¼-1/2 tsp vanilla extract Pinch Ceylon cinnamon, optional Directions: 1) Drain and peel the soaked dates. 2) Add all ingredients to a small food processor or blender and mix until well combined. DID YOU MAKE THIS RECIPE? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #goldenmilk #nicecreamrecipe #holidaydesserts #healthyenoughforbreakfast #antiinflammatory #Nanajoesgranola #applepieandicecream #datecaramelsauce

We are savoring the last of the season's beautiful tomatoes. This is one of the quickest recipes on this site...comes together in under 20 minutes while still boasting a host of flavor and nutritional benefits. I love this so much I have been making multiple batches and freezing for later. Inspired by and adapted from a recipe in the bean-lover's cookbook "Cool Beans" by Joe Yonan, I spent the summer playing with different versions, including a "summery" version with zucchini and fresh corn and more recently a heartier mushroom and spinach version. Get creative and try your own combination! Tomatoes: fruit or vegetable? Botanists may say fruit while many of us count them as a vegetable. Either way, they are naturally sweet and provide a host of nutritional benefits. Loaded with vitamin C, potassium, folate, and vitamin K, and antioxidants including lycopene, which is linked with reducing risk of heart attacks and stroke and even prostate, lung and stomach cancers. Cooking tomatoes increases their lycopene content. White beans: are little nutritional powerhouses and contain prebiotics that feed the probiotics in our gut. Considered both vegetable and protein, these little beauties supply an impressive amount of protein, complex carbohydrate and fiber, as well as valuable vitamins and essential minerals such as copper, folate, iron, potassium, magnesium, calcium, vitamin B6, and zinc, just to name a lot…! Curry: traditional curry is a mixture of spices that usually include coriander, turmeric, cumin, ginger, dry mustard, fenugreek, paprika, and cayenne. Turmeric is a powerful anti-inflammatory and cardamom has been known to lower blood pressure. Ginger can help reduce blood sugar and dry mustard contains trace amounts of selenium and magnesium believed to help alleviate asthma, arthritis, high blood pressure and migraines. Fenugreek may help balance cholesterol, reduce inflammation, and lower appetite. Paprika contains anti-oxidants as well as Vitamin A, which are also anti-inflammatory and may even improve cholesterol, eye health and lower blood sugar. Packed with plant-based protein, vitamins and phytonutrients, this delicious dish comes together quicker than almost anything I’ve ever made. Serve it over lightly sautéed cauliflower rice or a grain of choice (try forbidden rice for an extra “spooky” look). It also works well as a breakfast dish with tofu or poached eggs. Quick Tomato & Bean Curry (serves 2) Ingredients: 1 TB avocado oil or ¼ cup vegetable broth ¼ cup diced onion 1 TB curry powder (use good quality) 1 lb organic tomatoes, diced (or equivalent weight of cherry tomatoes, halved) ¼ - ½ cup vegetable broth (or filtered water) 1 cup white beans 3-4 cups greens (chard, kale, spinach, arugula), chopped 1 tsp sea salt or Himalayan pink salt ½ tsp freshly ground black pepper ¼ tsp red chili pepper (avoid if you don't like any heat) Fresh lemon or lime, Shaved coconut, sprouts, optional for garnish Directions: 1) Heat a large skillet over medium-high heat. Add oil or broth and coat the pan. 2) Add onion and cook while stirring occasionally until translucent and begin to brown. 3) Add curry powder, stir to combine and cook until fragrant. 4) Add tomatoes and continue cooking until they soften and begin to darken, about 5 min. 5) Add broth or water and bring to a light boil. 6) Add beans and greens and cook until the greens wilt, about 1-2 minutes (sturdier greens will cook slower). 7) Season with salt and pepper and chili (if using). Taste and adjust any seasonings as needed. 8) Serve over spaghetti squash, cauliflower rice, brown rice, or grain of choice. 9) Top with a fresh squeeze of lemon or lime, cilantro, shaved coconut, and/or sprouts. DID YOU MAKE THIS RECIPE? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #tomatocurry #antiinflammatory #lowerbloodsugar #hearthealthy #beansarecool

While the universe keeps throwing curve balls, let's send one back with this delicious and nourishing Breakfast Salad with EFA Dressing. Let's face it, fats have gotten a bad rap and we now know that - in moderation - they are essential for good health. What I like about this salad RIGHT NOW is that it offers a source of energy most of us can use when we are moving less and sitting more as well as anti-inflammatory properties to combat all the stress coming our way. And it's literally so good you will want it for breakfast AND dinner! So what is EFA you say? Essential Fatty Acids are Omega-6 and Omega-3's and called "essential" because the body needs them for peak health but cannot make them on it's own. They must be obtained through the food you consume or taken by supplement, which we won't discuss here since that's a whole other subject... During low-intensity activity, our bodies burn fat. Carbohydrates get burned once the intensity increases. Ideally, we should consume a ratio of Omega-6 to Omega-3 fats of 1:1 up to 4:1 (6:3). The Standard American Diet (SAD) is comprised of a predominance of Omega-6's (mostly found in industrial seed oils such as corn, soy and safflower), which on their own or in abundance can lead to inflammation and a host of other health problems. To counteract this imbalance and reduce the risk of chronic inflammation, we must either cut back on Omega-6 sources and/or increase our intake of healthier Omega-3's. Some of my favorite food sources of Omega-3's are: > Flaxseeds > Hemp seeds > Pumpkin seeds > Sesame seeds > Walnuts > Avocados Flaxseeds contain some of the highest levels of Omega-3s and about 1 TB a day will allow your body to burn fat as fuel more efficiently are Hemp oil is also a top choice as it offers a "perfect" nearly 1:1 ratio of Omega-6 to Omega-3, making it a truly anti-inflammatory food. EFA Dressing Ingredients: - flaxseed oil - extra virgin olive oil - dijon mustard - lemon juice - sea salt & freshly ground pepper For a honey-mustard version, add in 1 tsp of your favorite honey (I love Manuka for it's antiviral, anti-inflammatory, antibacterial, and antioxidant benefits), YUMMM! Since it's a salad, you can play with ingredients you have on hand. Add an egg if you like, or keep it vegan with some simple roasted chickpeas. With some basic ingredients, you will be screaming "kale YEAHH!" While eggs do have some health benefits, they are controversial and recommended to be consumed in moderation (remember the 20%?). Nearly all egg production (yes, even free-range and organic) incurs some level of animal cruelty and according to Dr. Michael Greger (nutritionfacts.org), men who eat less than one egg a day appear to have twice the risk of prostate cancer progression than men who rarely eat them. If you're avoiding eggs or just want to add in some delicious protein and fiber, consider tossing in some of these perfectly spiced roasted chickpeas. To make them just toss cooked garbanzo beans (rinsed and well dried) with a touch of avocado oil (or extra virgin olive oil), salt and harissa spice (can sub paprika) and spread on a parchment-lined baking sheet. Roast in a 375 degree oven for about 20 minutes. They are done once the skins get crispy. Remove from oven and allow to cool. Breakfast Salad with EFA Dressing Serves 2 Ingredients: 2 C baby lettuce or baby kale mix 1 TB raw sunflower seeds ¼ ripe avocado, thinly sliced 1 TB diced red onion ¼ C cherry tomatoes, cut in half 2 organic, free-range, or pastured eggs 1/3 cup roasted chickpeas 1 TB olive oil (use good quality) 1 TB flaxseed oil 1 tsp Dijon mustard 2 TB lemon juice ½ tsp sea salt ½ tsp freshly ground pepper Directions: 1) Bring a small pot of water to a boil. Meanwhile, make your salad dressing. 2) Add olive oil, flaxseed oil, Dijon mustard, lemon juice, and salt and pepper to a small jar with a tight-fitting lid. Shake well to combine. 3) Place your salad greens in a large bowl and drizzle half the dressing over the salad greens. Mix well, using your hands if needed, then taste and add more dressing as desired. Add red onion, avocado, and cherry tomatoes to the salad greens, toss again and set aside. 4) Once water is boiling, carefully add the eggs to the water using a large spoon. Lower the heat to a low boil and cook for six minutes (if you prefer hard cooked, cook for 10 minutes). Once cooked, place the eggs in an ice bath (water with ice) to stop them from cooking and cool them down so you can peel). Peel the eggs (don't forget to compost your shells:), slice in half and serve over your salad. Season with additional salt and pepper and ENJOY!!! I hope you'll try this the next time you feel like having brunch "in," consider this salad -- you can even get fancy with some home baked potato chips. Notice what happens to your energy...can you sustain yourself longer without a "crash?" ... ahhh sighhhh :)) DID YOU MAKE THIS RECIPE? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #saladforbreakfast #foodasfuel #antiinflammatory #EFAsaladdressing #guthealthy

End of summer means it's time to JAM!!! While there are some good quality jams on the shelves, nearly all contain added refined sugar, which may be listed as sugar, cane sugar, even possibly high fructose corn syrup), and credited by Dr. Robert Lustig as the #1 cause of our current obesity epidemic. Some also contain pectin, some of which is fruit derived and some not, the latter which can cause unwanted side effects including possible stomach cramping and bloating. The truth is...making a healthy jam could not be more simple! Just a few minutes on the stove, time to cool, mix in seeds and voila! You've got a delicious jam with incredible health benefits... Chia Seeds have long been appreciated (dating back to the Aztecs) as one fo the most nutritious foods on the planet, rich in plant based protein, including anti-inflammatory Omega 3 fatty acids. They are also unique (and super cool) because they are hydrophilic and can absorb 9 (!) times their weight in water. This will help you feel full (think natural diet pill) and their gelatinous consistency helps coat the GI tract slow the rate of glucose absorption. This is why the highly athletic Tarahumara tribe of Mexico use them for long, hot endurance races (look up Copper Canyon) with great success! And if that's not enough, they are also rich in calcium, magnesium, manganese and phosphorus, antioxidants, soluble fiber (helps to stabilize blood sugar) and much more! Camu Powder is optional here, and the fruit is already rich in vitamin C, fiber and antioxidants. Camu powder comes from a berry native to the Amazon and just 1 teaspoon contains more than 600% of the recommended daily intake (RDI) ! Be warned that it does add a tart flavor so if your berries are not sweet enough you may want to add more dates to offset the strong flavor. Sugar-Free Summer Berry Chia Jam Ingredients: 2 cups fresh organic summer berries (or sub frozen, which can yield a sweeter result) 1 TB chia seeds 1/2 tsp vanilla extract 2 tsp pure maple syrup, optional for added sweetness 1 tsp camu powder, optional for additional vitamin C Directions: 1) Place the fruit (and date if using) in a saucepan and cook over medium heat for about 10 minutes, or until the berries start to soften and burst. Cooking time will depend on which berries you are using and how ripe they are (blueberries take a bit longer). After they are softened, remove from heat and take a potato masher (or a large fork) and smash the berries in the pan. 2) Add chia seeds, vanilla extract, maple syrup (if using) and stir. If you are using the camu powder, stir in once the mixture is cooled. Store in a glass jar with tight fitting lid in the fridge for 3-5 days or in the freezer for up to one month. Enjoy on toast, on top of these Overnight Oats, on top of our Perfect Protein Pancakes, or on top of our Beauty Brownies...YUMMM!!! DID YOU MAKE THIS RECIPE? Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals #chiajam #drrobertlustig #summerberryjam #healthyjamming